-Warm Up-


3 rounds


8 cals bike/ row/ ski

20 bent knee hollow body

5 torso rows each side

20 sec supinated hang

8 eccentric dorsiflexion each side

20 plate hops



-Strength-


4 sets


6 land mine rows (each side)


12 ring rows (tempo)


12 DB hammer curls


-WOD-


16 minutes


2 rounds


Minute 1 : max cals assault bike

Minute 2 : REST

Minute 3 : max  double unders

Minute 4 : REST

Minute 5 : max cals ski erg

Minute 6 : REST

Minute 7 : max cals rower

Minute 8 : Rest